Functional Fitness and Krav Maga

What is "functional fitness"? Functional fitness includes exercise that typically focus on enhancing strength, agility and/or flexibility for purposes beyond simple fitness, but to also help us to better complete everyday or other specific kinds of tasks. A perfect example of functional fitness are various types of martial arts or self-defense.Krav Maga is one such type of functional fitness. Originally developed as a self-defense system for the Israeli Defense Forces and Israeli security forces, Krav Maga classes and trainings are now available around the world for laypeople, at gyms or Krava Maga-specialty studios. (In the Portland, Oregon area, check out Krav Maga Portland.)Ross Cascio, an expert level instructor with Krav Maga Worldwide with more than a decade teaching Krav Maga self-defense, fight, and fitness classes, was generous enough to share the following core Krav Maga movements with accompanying directions. This can all be practiced at home (solo -- no hurting any partners here!) as a means of both exercise and learning useful self-defense approaches. Here's what he had to share:

• Krav Maga Fighting Stance - Stand with your feet just a little further than hip-width apart. If you are right handed, take one step forward with your left foot; if you are left-handed take one step forward with your right foot. Keep a little bend in your knees. Keep your hands open and out in front of your face (palms away). Keep your elbows in and your chin tucked. Practice moving in your stance by always stepping with the foot closest to where you want to go, and pushing with the opposite foot.

• Krav Maga Straight Punch - From your fighting stance rotate your body so that your shoulders and hips turn and your arm drives straight out in front of you. Imagine striking the target with your top two knuckles (pointer and middle finger). Remember; when you punch involve your whole body. If your hips and shoulders aren't turning behind the punch you aren't making the strongest strike possible. Recoil the punch back to the original position in a straight line.

• Krav Maga Hammer Fist - From your fighting stance, rotate your hips and shoulders exactly like you would for a straight punch...instead of making the strike with your knuckles, send the bottom of your closed fist (bottom of your pinky) toward the target, as if you were going to hammer a nail into a board directly in front of you. Recoil your strike directly back to the original hand position in fighting stance.

• Krav Maga Front Kick To The Groin - From your fighting stance, drive your hips and back knee forward, then let your lower leg unfold, with foot flat and your toe pointed forward (not up) as if you were going to cut a person in half, through their groin, with the top of your foot. A flat foot provides the widest striking surface, and offers the best chance of doing damage to the target. Recoil your leg to the back position, and the original fighting stance.

• Krav Maga SPRAWL! - From your fighting stance, bend your knees until your hands can touch the ground. Supporting yourself with your hands, jump your feet back as if getting into a push up position, let your hips drop low to the ground while your head and chest stay up and you look to the ceiling or in front of you, not down. Pop up directly to your fighting stance. A sprawl is used to defend against someone grabbing your legs and lifting you off the ground or tackling you. If you drop your hips fast and explosively when someone tries to grab you around the waist, you can free yourself from the grip and smash that person down to the ground. The movement is similar to a burpee when practiced alone.

• Move around in your fighting stance, do 100 punches, 100 hammer fists, 100 front kicks, and 20 sprawls and you'll get your heart pumping pretty well!

Try it in front of a mirror to get started. Krav Maga is certainly something worth considering in-person instruction for, especially if you are just beginning to explore this and/or want to advance your training. But the above pointers may offer a helpful taste of what to expect with Krav Maga... and if nothing else, may help break up your day and get you moving around your living room or office with some new (and functional) exercise inspiration!

As with any type of fitness regimen, especially when starting something new-to-you, work within your comfort and abilities and always check with a healthcare provider about any concerns or questions.

The Best Barre

Barre is a fun and effective workout style that can accommodate a broad spectrum of fitness levels and experience, and nicely complements other types of exercise. As barre workouts have become so immensely popular, there are now so many classes available, -- especially in more suburban and urban areas -- from regional and national chains / franchises to individually-owned and -designed classes/studios, as well as barre-style classes offered as part of larger gyms. I've taken many classes at a variety of these studios around the country, and for a number of reasons I have come to find barre3 to be my favorite:

• While there is a similar flow to each class, the "routine" differs each time. This keeps the classes fresh and interesting (no boredom!), and perpetually good for your body (no staleness!)!
• The instructors are consistently very good at what they do. Friendly, fun and knowledgeable. Importantly, they are approachable and regularly offer a spectrum of modifications for any given exercise -- to make it easier, adjust for any physical restrictions, or make it more challenging.
• The cues given on alignment and form are very appropriate with both safety and effectiveness of exercise in mind. (This is one particular area where I've had frustrations with several other barre studios -- I've found the approach of some regarding spine, pelvis and core positioning and engagement to be not only uncomfortable, but risky.)
• The overall environment and vibe is really enjoyable. Yes you're there for a tough workout, but that's balanced by a very supportive, friendly an relaxed atmosphere. The emphasis is placed on working within your personal comfort zone, and identifying your own threshold and pushing yourself safely. And the focus is, appropriately, on strength and wellness vs. aesthetics. No talk of "trouble zone" nonsense here (at least not in my experience).
• The studios are comfortable and clean (admittedly a very subjective point, but I love the cork-based floors at barre3 compared to carpeting at some other studios).

The barre3 studio in Southeast Portland is particularly fantastic, from the instructors and staff to the space itself (welcoming, well-appointed and full of natural light).The one real negative is common with pretty much all workout studios, in that it is fairly expensive. So, it's always worth looking into new student discounts, Groupons, package deals and other promotions (sometimes there are additional discounts around holidays). There are also online classes available for a much lower price than in-studio. Barre3 is one studio where I'd recommend in-person classes to just about anyone, even if only one class once in a while to change things up and awaken your body a little bit differently.Save

A Word (or two) on "Yoga Bodies"

With the new year, there's been a onslaught of promotional marketing around various fitness programs and regimens, including many centered around some form of yoga. To that I say, great! The more people that become inspired to practice yoga, the better.However.There is a negative message between the lines of a lot of the language I've seen, and I don't like it: the implication that, in terms of yoga, one must look or be a certain way to "achieve" a "yoga body".Well. There's a not-so-secret secret you should know...Despite all that noise, there is nothing you need to do to get a "yoga body".You already HAVE a yoga body.EVERYBODY has a yoga body. It's the one you're born with.No matter your size; whether you're a seasoned yogi or just testing the waters; your level of fitness or physical abilities; your shape, height, sex, age, etc. etc. -- you have a yoga body.Take a moment, sit quietly, inhale and exhale deeply through your nose if possible, and focus on your breath. Therein lies one of the simple yet profound foundations of yoga (that can become all the more profound and layered the more you do it!). Move into asana if you want to and can (and that too can look like many different things), or focus on other yoga forms. Explore, and keep exploring, and see what feels right for you.Like with anything, progress takes time. But yoga is about the process and the now.Just don't get deterred by what you think yoga "should" look like. Focus on the physicality of yoga from a structural, safety, cuing and health standpoint.Yoga is not about looking a certain way. It does not discriminate. It's a practice and an intention. It's collective and individual. And it's for everyone -- or, at least, anyone who wants it.

Cross Training Yoga from Travis Eliot's "The Ultimate Yogi" Program

This is so exciting!One of my (if not my most) favorite DVD programs is Travis Eliot's "The Ultimate Yogi". Whether you follow it as a guided 108 day program, or use it at your own pace, it's a wonderfully supportive and effective home program that really touches on all elements of yoga and can guide you through a major body/mind shift.Udaya Yoga (which has a massive online catalog of yoga classes) has shared on their YouTube channel for free this video, also viewable above, which is the entire cross training session from "The Ultimate Yogi" DVD set.If nothing else, it'll show you just how much of a workout yoga can be! But that aside, something I love about Travis' teaching style is even through a tough workout, he always keeps form and true yoga principles at the core of his instruction. It is well-balanced, and works from the inside out.No matter your level of yoga experience or exposure, I strongly encourage you to check this out - take it slow, listen to your body and do what you can. I think and hope you'll like it as much as I do!

Yoga Yoga Yoga!

So. I have a love/hate relationship with workout DVDs, throughout the years often getting excited and high hopes at the prospect of some, but then only finding about 25% of them to really be great with the remaining 75% leaving some or much to be desired. I do think that even the good ones need to be taken with your own grain of salt - knowing you need to move at your own pace, being mindful of your form and heart rate and fitness goals, and adjusting how you follow along and/or adapt based on those factors.I recently read about the "Ultimate Yogi" program - a set of 12 DVDs that takes you through 108 days of consecutive yoga, consisting of three phases - and was intrigued. And yoga is something that I previously really only enjoyed in a studio setting or doing on my own. I have found some YouTube videos that I liked, but never a whole DVD that really nailed it.Something about "Ultimate Yogi" seemed different though, so I read and read... and read... as much as I could about it, before biting the bullet and purchasing the DVD set (on Amazon.com for a much-reduced price). If the "program" is being followed as designed, there is a yoga practice every day for 108 days; that full duration is also divided into three segments, with the overarching goal being a "transformation" from start to finish. These classes intend to stretch, strengthen and revitalize your body from the inside out, in different ways. I've never looked at yoga as something that focuses on how you look - visible physical changes are a secondary result - but how you feel and how your body functions, which seems to be at the core of "Ultimate Yogi."Peter and I decided to do take this on together, and we started on Monday so are only two sessions in (the third being tonight), and so far I am REALLY happy, enthused and motivated. And sore. Each session has a different focus, and the instructor of the series - Travis Eliot - does a great job guiding each session, focusing on the core intentions of each pose and yoga in general, combining movement and meditation. He really gets at the mind-body balance that's at the core of yoga, and I haven't felt that resonate from a DVD before (only in-person classes).As for the aforementioned soreness - my triceps, deltoids and obliques are quietly screaming at me, but in a "yay, you just awoke me from a long sleep!" kind of way, which to me is a good thing (aka the activation and use of muscles and other tissue in new and important ways!).Like any physical activity, precautions must be taken, care must be exacted and certainly benefits/risks should be assessed based on your individual self and needs... but there is so much positivity in yoga, so much to be gained on body, mind and spirit levels; I really believe everyone could benefit from incorporating it into their life in some way. Even if it's laying in child's pose or savasana for ten minutes a day and breathing mindfully! It's carving out the time, however short or long, to dedicate to your practice in the way that best suits you. And Travis speaks to this in the sessions, which I really appreciate.I love yoga so much - different kinds for different reasons - and am always looking for new ways to expand and evolve my practice. 2013 has been a year of yoga for me in that I practiced more than any other year in the past, and I'm excited to feel that 2014 is going to take it to the next level.My two biggest goals in going through this program are to increase flexibility and strength. I'll post updates as I make my way through... stay tuned!

Pineapple Strawberry Orange Juice + 1 Unsuspecting Ingredient

Starting out this beautiful morning with a new juice concoction whipped up in the Blendtec:

pineapplestrawberryorangespinachjuice

I'm heading to spin class and wanted a clean and healthy jolt of energy to get me going and hit my system quickly - and didn't feel like making the usual protein smoothie (frozen berries with a vegan pea protein powder) - so I threw in about 1 cup each of sliced fresh pineapple and strawberries, 1 peeled orange and two large handfuls of spinach. I pressed the "Whole Juice" setting on the Blendtec, but you could just pulverize this in any blender on a high speed setting, or throw it in a juicer (but I didn't want to eliminate the fibers). After I poured it into the glass, I threw in a few ice cubes to increase the chill. A refreshing way to start the day.I hope your day is off to a great start as well!

Letting the Good In (and getting an upper body workout) on a Beautiful Day

The food we choose to eat is one literal way to let the good into our bodies (and the one I certainly focus on the most in this blog!), but we can also let the good in our lives and selves by taking time to do things that bring us enjoyment, and also by being active and by spending time outside - either separately or simultaneously!This morning, Peter and I kayaked on Watson Lake  which is a quick five minute or so drive from home, thanks to generous friends for letting us borrow their kayak (thanks K & C!). There literally wasn't a cloud in the sky!We paddled our way around the perimeter of the lake - a little more than 2 miles - scooting into little coves to cover as much ground (er, water) as possible and also to see more of the beautiful surrounding rocks.Aside from this being an experience of pure enjoyment, it was also a great upper body workout.

Kayak Workout Tip: If you make a point to not slouch when kayaking and engage your core, you not only work your shoulders, arms and back with paddling, your abs get a workout too!

What are some of your favorite warm weather outdoor activities?

Exercise: Another List for Your Daily To-Dos!

For a healthy and strong body and mind, aside from fueling ourselves with whole clean foods, we need to move. No-brainer and old news of the day, right? Sure, but the reality is excuses sneakily (or not) eek their way in and exercise can too often get pushed indefinitely to tomorrow, so I think it's an important topic to readdress frequently, no-brainerness aside. The idea of dedicating a large chunk of time daily to, say, going to the gym, may feel daunting or impossible amidst an otherwise busy schedule - but the reality is doing anything to get your heart rate up to a safe and effective zone (learn more about that here) and muscles moving is good!Consistency is certainly key, but again is easier said than done. I think we sometimes underestimate the value and positive impact of simple exercises we can do anywhere - jumping jacks, push-ups, sit-ups, squats, etc., or even jogging in place - for as few or many minutes as you can spare. I just came across this "100 workout" concept, and like the simplicity of it and the way it's broken down - we can all carve time out of our day to do this or a variation of it, if nothing else, and reap the benefits. Having it laid out in  this clean and clear format may also boost the sticktoitiveness:I'd do the above set of exercises one day and the next day swap out the squats/leg lifts for a combination of push-ups, tricep-dips and pull-ups, so that the focus alternates between the upper and lower body each day. It's substantial enough to do on a day without any other traditional form of "exercise" to get your blood flowing and muscles going, and concise enough to do add on to a day you also engage in a separate workout of any kind.Exercise doesn't need to mean going to a gym for two hours (which to me personally sounds miserable, but we all need to find whatever works for us individually, love it, own it and stick to it). I personally favor things like running outside or hiking, taking yoga classes when possible or spin classes though I haven't done that in a while. I've also lately been getting into the Insanity DVD workout series for a convenient (but not easy!) workout to mix things up a bit, and like that I can do it at home or even from a hotel via my laptop when traveling. And, I always enjoy finding new tips to incorporate strengthening easily into my day, like the above 100 workout list.All of my blathering aside, the point is: whether or not this 100 workout list inspires you, find out what does inspire you to move more, act on it, keep it up, and change it up if and when you need - your body and mind will be grateful!!